Naomi
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Im looking for an alternative for the inchworm push up since I have Bad rotator cuff
You can do incline push-ups with your feet on the ground/floor and hands elevated on a bench or coffee table instead of inchworm push-ups.
Are we able to combine two weight training days? I’m on the road a lot with a 4 month old so I am trying to see if there’s a way to workout 4 days a week instead.
Nicole discourages this, as it can lead to overtraining and potential injury. I would recommend choosing 4 of the workouts each week to do instead of 5 workouts so you don’t overdo it in one day 🙂
Is there a rule of thumb for how many NW protein powder vs. solid food LP options I should be mindful of per day?
This information can be found in the Supplement Tab of the challenge. Please make sure you read over all the information and watch all the videos so you don’t miss anything important 🙂
I thought it said we have until today at 11pm est to submit everything??
You are correct, sorry about that! I had it in my head it was Sun but it is today, Wednesday ☺️👍
Hello, first timer here with NW challenge. I’m from Yuma, Az if there is anyone here from Yuma please hit me up maybe we can arrange to workout together. I use the Mypal fitness app and would like to know what are the daily calories so I can adjust my numbers?
The calories and macros are listed in the meal plan you should be following based on your height. All the information for the nutrition portion of the challenge is found in the Nutrition Tab and the ebook, so please make sure you read all the info and watch all the videos so you don’t miss anything 🙂
I dont remember seeing or reading about any hash tags for the photo submission….. can you please advise…. and when are they due?? Do you need measurements at the time of photo submission as well??
The submission time has past and if you didn’t upload your pictures (with hashtag) and measurements then you won’t be able to do so a this time, as the submission period is closed. You should have received an email after you paid for the challenge with all of the instructions, hashtag and deadlines for submitting before photos and measurements.
Can you please email Alison at [email protected] and she can advise you further?
If i am not able to work out with weights one of the days should i still eat 5 meals? I did cardio bit was not able to do the weight option since i dont have weights at home.
Absolutely, your nutrition should stay the same and stay consistent regardless of activity. Your calories will decrease every two weeks during this challenge, and if you stick to the meal plan and food exchange list, you will be eating the right portion sizes of clean, healthy, nourishing foods.
Good Morning, I’m trying to order supplements and the coupon code does not work.
From website –
“If you are purchasing nPower Nutrition supplements, here is the exclusive code to use at checkout to save 15% off your order:
SUMMER SUPPS”
Also – is the BCAA product not available? It’s not listed.
Thanks muchBCAAs are being discontinued because Nicole is developing EAAs (Essential Amino Acids) Can you please email [email protected] so someone can help you with the coupon code? I can help you with challenge related training and nutrition but not upon codes 😉
Hi AM new to challenges and i am going away so wont have dubbells or weight could i do body weight excersises to work the musclesand still build.
Yes, you can 🙂 Just do your best and focus on nutrition, nutrition, nutrition 😉
If I split my cardio from my weights in one day (cardio in the morning, weights in the afternoon), do I take two post workout meals that day?
No, your post workout meal is for after weight-lifting sessions only, not cardio.
I get up have my breakfast, work-out, then i I have the ice cakes and cottage cheese post meal, so I still have my protein drink sometime during the day in between meals or do I not take it that day?
On weight-lifting days you will have your post-workout meal following your weight-training. On non-weight training days, you will have your post-workout meal as your last meal pf the day.
Can we have G Hughes sauces and salad dressings? And orcon we have sugar free ketchup and stuff like that? when are we allowed to have these also??
Yes you can have anything calorie-free. There is no specific time or meal you can or can’t have these at, just use them in moderation and use your best judgement. All of this info is in the nutrition section of the challenge 🙂
Hello how much was this challenge. I see a 99 dollar charge on my credit card.. thought it was a bit less? just want to double check?
Hey there- can you please email this question to [email protected] and someone can look up your account and help you out with that?
Hello everyone,
I’m from Australia. This is my first time doing any type of challenge let alone uploading pics of the current state of my body after IVF and early mesopause ekkkk!!.
I look forward to getting more confidence and a new lifestyle of training ( and to be enjoying it) – if I see result too that’s even better!I only just signed up and will be starting late on Wednesday- but going to do extra over weekend and hopefully catchup!
Wishing you all the best smashing this challenge!!
Kirst X
We are so happy to have you as part of this challenge and wish you much success!! Please keep us posted on how everything is going 🙂
Can I exchange lean protein from non vegan meal plan to a protein for a vegan meal? I’m vegetarian and not vegan. Example, can I use cottage cheese under lean protein as an exchange for protein in a vegan meal plan? Vegan exchange does not have LP (lean protein).
Hey there- Nicole does not recommend doing that since her macro calculations for vegan are for the vegan meal plan and exchange list, and non-vegan meal plan for non-vegan exchange list. Vegan foods tend to have different macros, so the proteins will not be an even exchange.
I hope this helps! Best of luck with the challenge 🙂
That’s it. I’ve had it!! I’m truly ready to do this, and luckily this challenge was starting up, so perfect timing!
Most days of COVID life were not that stressful, but day after day of being cooped up without the regular relief of seeing friends, going places, having happy hour with my husband away from the distraction of chores and kids, … I guess it got to me. I ate and drank for some excitement. Nothing in my closet truly fits, and summer is basically here in Southern California.
I’m not looking forward to squeezing into my work pants. I’m legit worried they’ll pop.
I hate my legs in shorts. Five years ago I was quite fit, and proud of myself.
I avoid looking at myself in video or photos.
I’m done with that, and ready to treat myself well, and this is the start. Hot mom summer here we go!
YESS!!!! You’ve got this, push hard girl!
I am 5’2 and 140 pounds, just want to be sure that I have to follow the first meal plan correct? The 5’4 and under meal plan?
That is correct, yes 🙂
Can plain unsweetened almond milk be substituted for the nonfat milk?
I don’t believe the calories and macros are the same in unsweetened almond milk and nonfat milk, so they aren’t an even swap.
Can I use plain white bread english muffin?
Yep, that should be fine.
Hi. So there are a wide variety of English Muffins out there. Does it matter if if it is regular or whole wheat (making sure I understand what ‘plain’ means? I have Ezekiel English Muffins on hand, is that acceptable? I am reading the exchange chart as the whole muffin, not half, is that right?
Which Meal Plan are you following – the serving size is different depending on which meal plan so I need to know which one you are following.
Can someone point me to where it says when and how often we can use the occasional condiments! I’m not seeing it.
Oh! And how do we get from being a white blob on our profile on here? 😂
Thanks!
I am not sure about the profile blob lol, but for optional condiments, just use in moderation. There are no instructions or perameters, just use your best judgement and don’t go overboard 😉
Stupid question? I am 5’5″ and over 150 so which plan do I follow. This is my first challenge. I just want to succeed.
Follow the meal plan that correlates with your height, not your weight 🙂
I am currently deployed to a location where most if not all of the food in the palm is not available. I do have access to grilled chicken, white rice (most days), hard boiled eggs, oatmeal, turkey warps, turkey burgers and some fresh fruits and vegetables. Are there any suggestions on what I can do with my limited options?
Just do your absolutely best to meet your daily macros and calories in the meal plan you are following with the food options you have access to. Best of luck with the challenge, and your deployment! 🙂
How much weight should we start at? I read the training but I may have missed it. I know it varies for everyone, I just didn’t know if she had a recommended weight to start off.
Use whatever weight you can get the indicated number of reps in for each exercise with the last 2-3 reps being a struggle. Everyone is at a different strength level and it is impossible to “prescribe” a specific weight number to start. If you have 10 reps in an exercise, it should start feeling really hard at rep number 7 or 8, whatever that weight is for you. It will likely be different for each exercise since you are using different muscle groups. Best of luck with the challenge! 🙂
What is the timing in between meals? 6am – 10am – 1pm – 4pm – 7pm … is that about right? Or do we need start earlier?
This will be different for everyone since people wake up at different times, work at different times, workout at different times and go to sleep at different times. Eat about every 3-4 hours and find an eating schedule that fits best with your daily activities and sleep pattern.
Are we supposed to do all the workouts on the page for day 1 and so fourth?
Yep, please make sure you watch Nicole’s intro video on the program overview page here: https://nicolewilkins.com/challenge/40-day-summer-shred-challenge-2021/?section=program-overview-challenge-ebook
And read all of the info. She explains everything in the challenge material. On Day 1, you do Day 1 workouts (all the exercises in the workout). On Day 2, you do the same, etc. Everything is explained regarding workouts starting on Page 11 of the e-book.